Training Log Archive: lpyleIn the 7 days ending Mar 14, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Mar 14, 2010 #
10 AM
Running 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Montrail Sabino Trail
Easy run plus form drills.
5 PM
Strength 1:30:00 [3]
Upper body
3 sets pull-ups to failure (7,6,5 reps)
2x15 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)
3 sets pull-ups to failure (7,6,5 reps)
2x15 pushups
3x10 Bicep curls with dumbbells (10 lbs)
3x10 dumbbell kickbacks (10 lbs)
3x10 standing row (26 lbs)
3x10 dumbbell pullovers (26 lbs)
3x10 tricep dips (bodyweight)
3x10 Wrist/forearm curls (5 lbs) followed by forearm stretch
Lower body
3x10 2 leg squats (125 lbs)
3x10 calf raises (125 lbs)
10 each side one leg stand on balance ball
3x10 1 leg squat (5 lbs)
3x10 plie squats (125 lbs)
3x10 step back lunges
3x10 1 leg hamstring curl (12 lbs)
3x10 2 leg quad extension (60 lbs)
3x10 1 leg quad extension (55 lbs)
3x10 bent leg raise (10 lbs)
hip circles 4 sets each side (20 forward, 20 backward)
Saturday Mar 13, 2010 #
8 AM
Running 1:20:00 [3] 7.0 mi (11:26 / mi) +1350ft 9:40 / mi
shoes: Montrail Sabino Trail
Hill fartlek at Green Mountain. First 15 minutes easy, then tried to push hard on the uphills for the next hour. There is a big hill (about 3/4 mile and 800 feet elevation gain) that I couldn't push all the way up...had to do short hard running sections interspersed with walking. Last 10 minutes or so were downhill. Probably should have finished out the planned hour and 30 minutes, but I was meeting my husband to go climbing and didn't want to make him wait.
10 AM
Hike with pack 20:00 [3] +500ft
Hike to the climbs at Golden cliffs.
11 AM
Climbing 3:00:00 [3]
Climbing at Golden cliffs...nice to be climbing outside!
Friday Mar 12, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk to and around Wash Park.
Thursday Mar 11, 2010 #
Running 4:30:00 [3] 22.9 mi (11:47 / mi) +6375ft 9:20 / mi
shoes: Montrail Sabino Trail
Long run at White Ranch - perimeter trail plus 45 minutes on hilly roads. Legs were tired from the beginning. Just plugged along. Fair amount of mud and snow, some postholing. Drank Perpetuem - the orange flavor is pretty good!
Wednesday Mar 10, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk to and around Wash Park.
Walking 1:10:00 [4] 4.9 mi (14:17 / mi)
shoes: New Balance 1224
Uphill walk on treadmill.
5 min warm up, 4.2 mph, flat.
50 min, 4.2 mph, 10% incline.
10 min, 4.3 mph, 10% incline.
5 min cool down, 4.3 mph, flat.
5 min warm up, 4.2 mph, flat.
50 min, 4.2 mph, 10% incline.
10 min, 4.3 mph, 10% incline.
5 min cool down, 4.3 mph, flat.
Tuesday Mar 9, 2010 #
Running 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: Montrail Sabino Trail
Easy run plus 4x hill sprints
Strength 25:00 [3]
Core
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
2x12 stability ball jackknife
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
100 crunches
2x20 back raise on balance ball
40 (each side) side crunches
2x10 swiss hip extension
2x12 stability ball jackknife
plank (2 min)
20 (each side) side plank with arm lift (3 lbs)
Monday Mar 8, 2010 #
Walking 1:30:00 [1] 4.5 mi (20:00 / mi)
Walk to and around Wash Park.
Running 1:05:00 [4] 7.2 mi (9:02 / mi)
shoes: New Balance 1224
Flat progression run. Started at 10:20 pace, and increased the pace by 0.1 mph every quarter mile. Got to 8:00 pace, then backed off to 9:05 for the rest of the first hour (I think this last part was about 20 minutes). Then a 5 min cooldown at 10:00 pace.